FRIDAY 8/2/19

Muddy Water CrossFit – CrossFit

Metcon (Time)

Heather and I are headed to the CrossFit Games so this evening is just Open gym and No Saturday WOD.

5 rounds for time of:

1-minute handstand hold

12 Unbroken toes-to-bars

THURSDAY 8/1/19

Muddy Water CrossFit – CrossFit

Metcon (Weight)

Every 2 minutes for 16 min

Power Clean and Split Jerk

*Set 1 – 3 reps @ 50%

*Set 2 – 3 reps @ 55%

*Set 3 – 2 reps @ 60%

*Set 4 – 1 rep @ 65%

*Set 5 – 1 rep @ 70%

*Set 6 – 1 rep @ 75%

*Set 7 – 1 rep @ 80%

*Set 8 – 1 rep @ 85%

Log weight used for % work

TUESDAY 7/30/19

Muddy Water CrossFit – CrossFit

Metcon (Time)

3 rounds for time of:

1,000-meter row

5 rounds of Strict Cindy

1 round of Strict Cindy is 5 strict pull-ups, 10 push-ups, and 15 squats.

MONDAY 7/29/19

Muddy Water CrossFit – CrossFit

Metcon (AMRAP – Reps)

For reps:

90 Sec of Hang Power Snatch 95/65

90 Sec of Back Squats

2min Rest

1 min of Hang Power Snatch 95/65

1 min of Back Squats

2min Rest

90 sec of Hang Power Clean 95/65

90 sec of Back Squats

2min Rest

1min of Hang Power Clean 95/65

1min of Back Squat

SATURDAY TEAM WOD 7/27/19

Muddy Water CrossFit – CrossFit

Metcon (Time)

Teams of 2 For Time

Buy in:

50 BJO 24/20

20 Rounds of:

5 HSPU’s

20 Double Unders

3 Power Cleans 185/135

Buy out:

1200m Run Together

*Each athlete completes a full round and then switch

THURSDAY 7/25/19

Muddy Water CrossFit – CrossFit

Back Squat % Work

Every 2 minutes for 16 min

Back Squat

*Set 1 – 5 reps @ 60%

*Set 2 – 5 reps @ 65%

*Set 3 – 3 reps @ 70%

*Set 4 – 3 rep @ 75%

*Set 5 – 2 rep @ 80%

*Set 6 – 1 rep @ 85%

*Set 7 – 1 rep @ 90%

*Set 8 – 1 rep @ 90%

WEDNESDAY 7/24/19

Muddy Water CrossFit – CrossFit

Metcon (Time)

2 rounds

20 Hang Cleans (95/65)

20 bar facing burpees

then…

2 rounds

20 Back Squats (95/65)

20 ttb

then…

2 rounds

20 Deadlifts (95/65)

250m row